CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) Lift: Every 2:00 for 4 rounds (rest 1 minute b/t rounds) Start of every 2:00 10 Burpee bar hops remaining time Max C&J 185/135 Metcon (AMRAP – Rounds and Reps) 10… Read more »
Workout of the Day
07/30/2021
CrossFit OC3 – CrossFit Warm-up Incline Bench (5×9 (across)) 20″ box (put DB behind bench to ensure it doesn’t move) Metcon (Time) For time: Performance 30 Thrusters 95/65 30 Pull ups 15 D-Ball OS 150/100 1200M run 15 D-Ball OS… Read more »
07/29/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory back work: 4×25 banded face pulls (green band) 4×10 Dual DB rows 4×10 Overhand BB rows (add weight) 4×10 Strict pull ups Metcon (Time) 20 minutes EMOM Performance 1. 16/12… Read more »
07/28/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP Performance 8 Hang snatch 95/65 16 Burpees 8 Hang snatch 16 T2B Fitness 7 Hang snatch (unbroken) 14 Burpees 7 Hang snatch 14 GHDSU, TAH, T2Rig,… Read more »
07/26/2021
CrossFit OC3 – CrossFit Warm-up Strict Press (9-7-5-3-1) 9-7-5-3-1 Metcon (Time) For time: Performance 1000M row 40 Box jumps 30/20 40 KB swings 70/55 40 KB Goblet squats 70/55 400M run Fitness 750M row 30 30 30 300M run
07/23/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 3 Rounds for time: Performance 15 Power snatches 135/95 1200M run 30 burpee bar hops Fitness 12 Power snatch 1000M run 24 Burpee bar hops
07/22/2021
CrossFit OC3 – CrossFit Warm-up Bench Press (15-12-9-6-3) All sets AHAP Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 3.6.9.12.15…. Thrusters 95/65 CTB pull ups box jump overs 24/20 Fitness Thrusters pull ups/Asst. pull ups/RR box jump overs/step… Read more »
07/21/2021
CrossFit OC3 – CrossFit Warm-up Front Squat (5×5) 74-80% across Metcon (Time) For time: Performance 50/40 Cal ski 50 T2B 50 Burpees 25/18 Cal ski 25 T2B 25 Burpees Fitness 40/30 Cal ski 40 TAH, Medball SIt ups, GHDSU 40… Read more »
07/20/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (AMRAP – Reps) Double tabata :40 on/:20 off (8 rounds) Max C&J 185/135 Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP Performance 9 Wall balls 20/14 6 STO 135/95 30 DU’s Fitness… Read more »
07/19/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) TRY-Athlon 5000/4500M Ski 10K/9K Bike 5K run Fitness less shit